Announcements
STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.
FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.
CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back x 2
5 jump squats
20 shoulder taps
5 kip swings
Front Squat (EMOM x 5 70% 3 reps)
1000m Row (Time)
Max Effort 1000m Row
at 10:00 minute mark begin second Metcon
Metcon (Time)
3 rounds
21 thrusters 115/85
21 chest to bar pull-ups
10 minute cap
